KEEPING FIT: To lose more weight, gain some muscle

A little over a year ago we conducted a research study on a unique nutrition and exercise program designed to concurrently rebuild muscle and reduce fat.

By Wayne L. Westcott

The Patriot Ledger, Quincy, MA

By Wayne L. Westcott

Posted May. 12, 2013 at 12:01 AM
Updated May 12, 2013 at 12:12 PM

By Wayne L. Westcott

Posted May. 12, 2013 at 12:01 AM
Updated May 12, 2013 at 12:12 PM

» Social News

A little over a year ago we conducted a research study on a unique nutrition and exercise program designed to concurrently rebuild muscle and reduce fat. The diet plan was formulated by Dr. Caroline Apovian at Boston Medical Center and featured both a relatively high protein intake and a relatively moderate calorie restriction.

The daily protein recommendation was 1.5 grams of protein for every kilogram of your ideal body weight. This is essentially the same as multiplying your ideal body weight in pounds by 0.7. For example, if your ideal body weight is 130 pounds, you would try to consume 91 grams of protein during the course of the day (130 X 0.7 91). The daily calorie guidelines were 1500 to 1800 calories for men and 1200 to 1500 calories for women. The nutrition plan encouraged consumption of fruits, vegetables, and low-fat protein sources.

The exercise plan was based on our research with the United States Air Force, which produced excellent results by combining resistance exercise and aerobic activity into a circuit training protocol.

Our weight loss study participants performed three resistance exercises for their leg muscles followed by five minutes of aerobic activity.

They then performed three resistance exercises for their upper body and arm muscles followed by five minutes of aerobic activity.

Finally, they performed three resistance exercises for their core/trunk muscle followed by five minutes of aerobic activity.

Each resistance exercise was performed for one set of 8 to 12 repetitions with an appropriate weight that could be lifted through a full range of motion at a moderate movement speed. Each five minute bout of aerobic activity incorporated an interval training format which alternated 20-second segments of higher-effort exercise with 20-second segments of lower-effort exercise. As in the Air Force study, this circuit training program was well-received and highly effective.

The study participants were divided into three groups for the 10-week research program. Group 1 performed the exercise program, but did not increase their protein intake or decrease their calorie consumption. This group gained muscle (+1.1 lbs), lost fat (-2.4 lbs), and improved their body composition by 1 percent.

Group 2 performed the exercise program and increased their protein intake but did not decrease their calorie consumption. Compared to the Exercise Only Group, this group gained more muscle (+2.7 lbs), lost more fat (-3.9 lbs), and improved their body composition by 2 percent. They also experienced a significant decrease in diastolic blood pressure.

Group 3 performed the exercise program, increased their protein intake, and decreased their calorie consumption. Compared to the Exercise Only Group, this group gained more muscle (+1.6 lbs), lost more fat (-7.1 lbs), and improved their body composition by 3 percent. They also experienced significant decreases in both systolic and diastolic blood pressure.

Group 2 (exercise and increased protein) made the greatest improvement in muscle gain. However, Group 3 (exercise, increased protein and decreased calories) lost approximately twice as much fat as Group 2 while still adding more muscle than Group 1. This is a very important finding because almost all weight reduction programs result in muscle loss as well as fat loss. Muscle loss leads to a reduced resting metabolic rate that makes it extremely difficult to maintain the lower body weight. This is the primary reason that 95 percent of all dieters return to their original pre-diet body weight within 12 months.